How to FORCE Progressive Overload (I COMMAND You To Grow!)
Summary
TLDRThe script discusses progressive overload in fitness training, emphasizing it as a sign of effective training rather than a forced goal. It explores the idea of lifting heavy weights to 'get your foot in the door' for strength gains, suggesting controlled heavy sets can overcome plateaus. The video also advises caution with heavy lifting, especially with injury history, and stresses the importance of form and control over volume.
Takeaways
- 🏋️ Progressive Overload: It's a sign of effective training, not something to be forced.
- 🔄 Plateau Busting: Sometimes, forcing adaptations and overload is necessary to break through plateaus.
- 🚪 'Getting Your Foot in the Door': Lifting heavier weights can prepare you for future gains.
- 📈 Rep Range Adaptation: Transitioning from hypertrophy rep ranges to lower reps can stimulate progress.
- 🔝 Incremental Progress: Aim for small, controlled increases in weight to maintain form and avoid injury.
- 💪 Control and Form: Maintain strict control and form, especially when lifting heavier weights.
- 📊 Volume and Intensity: Use heavy lifting sparingly to complement, not replace, your regular training volume.
- 🚫 Avoid Overdoing It: Don't overuse heavy lifting; it's a tool for specific situations, not a regular practice.
- 🤕 Injury Consideration: Be cautious with heavy lifting if you have a history of injuries related to the movement.
- 📈 Motivational Impact: Having a long-term goal with heavier weights can be a strong motivator for progress.
Q & A
What is the main concept discussed in the script?
-The main concept discussed in the script is the idea of using progressive overload as a sign of effective training in fitness and hypertrophy, rather than a forced goal. It also introduces the concept of 'getting your foot in the door' by lifting heavier weights to overcome plateaus.
Who is Brian Miner and what is his contribution to the discussion?
-Brian Miner is mentioned as someone who has championed the idea that progressive overload is a result of effective training, not a goal to be forced. His perspective is that if you train hard and recover properly, your body will naturally adapt and you will get stronger.
What does the term 'getting your foot in the door' refer to in the context of the script?
-In the context of the script, 'getting your foot in the door' refers to the strategy of lifting heavier weights to prepare for future increases in weight and reps, essentially acclimatizing your body to heavier loads.
What is the recommended approach to lifting heavier weights according to the script?
-The script suggests targeting a 3 to 5 rep range with heavier weights, which is different from typical hypertrophy ranges, to prepare the body for future increases in weight and repetitions.
How does lifting heavier weights help in overcoming plateaus?
-Lifting heavier weights can help overcome plateaus by getting your body accustomed to the new weight, which can then make moderate or lighter weights feel easier, allowing for increased reps and overall progress.
What precautions should be taken when lifting heavier weights?
-When lifting heavier weights, it's important to maintain control, avoid going to failure, and not to treat it as a regular working set. It should be a single set done before normal working sets to acclimate to the heavier weight.
Why is control important when lifting heavier weights?
-Control is important when lifting heavier weights to ensure safety and proper form, avoiding injury and ensuring that the weight is being lifted effectively without sacrificing technique.
What is the significance of not going to failure when lifting heavy weights?
-Not going to failure when lifting heavy weights helps to avoid over-fatigue and potential injury, while still providing the benefits of lifting heavier loads and stimulating muscle growth.
How often should one incorporate heavy lifting into their routine according to the script?
-The script suggests incorporating heavy lifting into the routine twice a week to get accustomed to the weight and improve lifting skills without overtaxing the body.
What is the role of tracking training in the context of lifting heavier weights?
-Tracking training is essential to monitor progress, set goals, and ensure that the heavy lifting sessions are contributing positively to overall training progress.
What are some alternative strategies discussed in the script for overcoming plateaus?
-Alternative strategies discussed include using close variations of exercises that allow for heavier weights, performing partial reps, and using similar variations that are heavier to break through plateaus.
Outlines
🏋️♂️ Progressive Overload and Training Adaptations
The paragraph discusses the concept of progressive overload in fitness training, emphasizing that it should be a natural outcome of effective training rather than a forced goal. It introduces Brian Miner's view that if training is effective, progressive overload will occur without needing to push it aggressively. The speaker shares personal experiences where both a gentle and aggressive approach to overload have been beneficial. The concept of 'getting your foot in the door' is introduced as a strategy for lifting heavy weights, suggesting that starting with heavier weights in a controlled manner can lead to strength gains and help overcome plateaus. The importance of maintaining form and control when lifting heavy is highlighted, as well as the idea that this approach is not about the volume of work but about preparing the body for future heavier lifts.
💪 Lifting Variations and Control
This section talks about using variations of exercises to allow for heavier lifting, such as deadlifts from the floor versus Romanian deadlifts. It stresses the importance of control when introducing heavier weights or new variations to prevent injury and ensure effectiveness. The concept of 'sheet reps' is mentioned, where slight form deviations are acceptable to progress with heavier weights. Partial reps are also discussed as a strategy to use heavier weights, with a caution against overdoing it, suggesting a 5-10% increase over working weights as a guideline. The paragraph concludes with a sponsorship mention for Boost Camp, an app for tracking training progress.
🚫 Caution with Isolation Exercises
The speaker advises caution when using heavy weights for isolation exercises, especially if there is a history of related injuries. They suggest that common sense should prevail, and one should not push too hard if an exercise feels unstable or painful. The focus should be on compound movements that distribute stress across multiple joints and muscle groups. The paragraph also discusses the benefits of lifting heavy on movements that are most difficult in the contracted position, such as rows, and how it can help with progress on lighter working sets. The importance of trying new weights to understand their impact on form and the potential motivational boost from aspiring to lift heavier weights is also highlighted.
📈 Progression and Mentality in Lifting
The final paragraph talks about the importance of progression and the mentality of looking forward to lifting heavier weights in the future. It suggests that even if one is currently only able to lift lighter weights, it's beneficial to aspire to lift heavier weights and to use controlled, heavy sets as part of the training routine. The speaker shares personal tendencies towards going to failure during sets but recommends keeping a rep or two in reserve when lifting very heavy to avoid excessive fatigue. The advice is to use heavy lifting strategies like partials or cheat reps sparingly and only when needed to break through plateaus. The paragraph ends with a promotion of the speaker's books on practical programming for hypertrophy training.
Mindmap
Keywords
💡Progressive Overload
💡Hypertrophy
💡Repetition Range
💡Comfort Zone
💡Foot in the Door
💡Controlled Weight
💡Form
💡Plateaus
💡Volume
💡Injury History
💡Boost Camp
Highlights
Progressive overload should be a result of training, not the goal itself.
Brian Miner of team 3DMJ champions the idea that progressive overload is a sign of effective training.
Adaptations happen naturally with hard work and recovery, leading to increased strength.
Sometimes forcing adaptations and overload is necessary to progress.
The concept of 'getting your foot in the door' benefits from lifting heavy weights.
Lifting heavier weights can prepare you for more reps with that weight in the future.
Heavy lifting should be controlled and not counted as a regular working set.
Lifting heavy should be done sparingly, before normal working sets.
Control is crucial when lifting heavy, even more so than with lighter weights.
It's important to try heavy weights regularly to improve skill and comfort.
Avoid pain or instability when lifting heavy; form should not break down.
Using a variation of an exercise that allows for heavier weights can be beneficial.
Control is key when trying a new variation with heavier weights.
Partial reps or cheat reps can be a strategy for some movements.
Boost Camp赞助了这个视频,强调了跟踪训练的重要性。
Ego lifting can be counterproductive if taken to the extreme.
These strategies are best suited for those who are plateaued or advanced lifters.
It's important to use these techniques sparingly and only when needed.
Consider injury history when incorporating heavy lifting strategies.
Isolation movements should be approached with caution when lifting heavy.
Lifting heavy can provide motivation and a goal to work towards.
Keeping reps in reserve can be beneficial when lifting heavy.
The author offers books on practical programming for hypertrophy.
Transcripts
so there's been a movement in the
fitness hypertrophy industrial complex
where Progressive overload is thought of
as the result of training rather than
the goal so I first heard this
championed by Brian Miner of team 3dmj
and it's the idea that if you are able
to progressively overload it's a sign
that your training is working and it's
nothing that needs to be forced so it's
the idea that if you're working out hard
enough and then you're recovering the
adaptations will happen and then you
will get stronger this is sort of like a
chicken egg kind of situation and I
think in a lot of cases this model works
really well however it doesn't always
work and I think sometimes forcing these
adaptations and forcing Progressive
overload is the way to go and I've had
times where this mentality worked really
really well and was exactly what I
needed but I've also experienced where
it did not and I needed to be more
aggressive with my loading with my
progression I needed to take myself out
of that comfort zone and so today we're
going to talk about the concept that I
call getting your foot in the door so
this is the benefit of lifting heavy so
there are actually a few different ways
to do this and I've Incorporated and
tried all of them they all work well but
for different reasons the first and
easiest way is just to go heavier so if
you're used to doing sort of typical 8
to 10 10 to 12 maybe 6 to 15 hypertrophy
range stuff go a little bit heavier so
Target more like a 3 to 5 rep range type
of thing now you might say oh
hypertrophy rep range it's 5 to 30 three
to four reps it's not doing anything
well it's still doing something and it
is getting you ready to get more reps
with that weight in the future you are
getting your foot in the door you're
just touching that weight you're saying
okay this is how it feels this is how
it's going to move next time I'm going
to try to get one more rep and you'll
probably find that taking your three rep
max to a four to a five to a six well
guess what your eight rep max is going
to be going up and if you've been doing
eights and nines and tens and TW or even
higher rep stuff you'll probably find
that this will help you get over that
Plateau now a few things to keep in mind
first it doesn't quite count as a
working set it kind of does but it's
definitely not worth the same as like a
set of 10 to failure like a set of three
to failure
it's just not as much work it is it is
heavy it is hard it is tough but it's
not quite the same so if you're tracking
your sets you know maybe it counts for a
half I count it as a full set anyway but
I think it's important to note that you
can't just pull out your other volume
and expect things to go well this is
usually just one set that you do before
your normal working sets in order to
touch that heavy weight and make them
more moderate or lighter weights seem
even lighter baby now you should still
be controlling the weight if anything
you need more control than
usual this is a mistake that I see all
the time so people with light weights
they use a lot of control when the
weights get heavy they use less and less
control it needs to be the opposite with
light weights that's where you don't
need to be like really controlling the
Ecentric you can move a little bit more
rhythmically you can you can maybe even
cut off parts of the range of motion
because you're kind of just pumping the
weight you should still be training hard
but you don't have to like really take
your time but with these heavy weights
especially if it's the first time that
you're doing it air on the side of more
control with one exception which we'll
get to later it might feel uncomfortable
the first time using the 50 kilo
dumbbells it's a different experience
than the 45s you you got to be more
aggressive with the kicking the weights
back you got to be more aggressive with
pushing them up at first and so you are
kind of just learning the skill of this
new weight and so treat it as a skill do
it regularly not huge amounts of volume
but I would say probably twice a week in
order to feel that weight and get better
at doing it and while it won't feel
comfortable you should not feel pain or
instability or have to really have your
form break down if you're doing like
dumbbell shoulder press and normally you
use 100 lb from here to here and here to
here and you're like yeah I want to use
the 12s first of all it's too big of a
jump you want to be like 5 to 10% over
what you usually do that's plenty not 20
or 30% over um and you don't want to be
like really changing your form or
cutting the range of motion again with
an exception or two that we'll get to
later I would say on pushing and
pressing movements don't cut range of
motion don't cheat same with squats same
with Romanian deadlifts these bigger
movements you are going to want to stay
strict and keep your form and you have
even more control than usual next you
can do a close variation but something
that lets you lift a little bit heavier
so I know natural iy has said that
deadlifts from the floor are an
accessory to his Romanian deadlift which
probably makes powerlifter heads hurt
because it's the opposite for them their
main focus is the deadlift and they use
rdl's as a lighter movement in order to
get in more volume and to drill that
hinging pattern and be a little bit
stricter but it's the opposite for a lot
of bodybuilders they need something
heavier to get that lighter work to feel
even lighter and so you might find that
oh I'm stuck on my rdl's I add in a rack
Pole or I add in a deadlift from the
floor I add in something maybe I'm just
lowering the weight you look at boen
hogen or if it's better to do like a
freaking neural activation like freak
that's heavy as [ __ ] and then it drop
like oh my God sometimes he does that
where he's just lowering slowly a super
for maximal load and I think the key
here again I know I've said it a few
times is control if you're using a
deadlift more than your RDL control if
it's a new variation control you're
going heavier than usual control you're
lowering a heavy dead lift more than you
could lift from the floor definitely
control don't go overboard on these I
would say 5 to 10% is over your working
weights is enough sheet reps I think are
also a decent strategy on some mov
movements something like a bent over row
Target that next weight up okay you're
doing super strict form but you're not
progressing okay allow a little bit of
lean a little bit of slop I think that's
totally fine you could also do only
partials so where you are not getting
that full range of motion at the top and
you're allowing some range of motion
drop off in order to use a heavier
weight than you quote unquote should and
this can absolutely help you drive
progress
by the way this video is sponsored by
Boost Camp so I don't care what rep
range you are lifting in if you're doing
partials or cheat reps or heavy
deadlifts or lightweight baby or
anything in between you should be
tracking your training and boost Camp is
the best way to do that I have three
free programs up on the app as well as a
premium one Mass impact everyone seems
to really be enjoying that so thank you
to everyone who has signed up excited
for for your progress on that and once
again thank you to boost camp for
sponsoring this video and a lot of these
are kind of deemed as ego lifting oh
he's doing a triple or set of four on
incline dumbbell Ventress he should be
in the Hy pervy rep Zone oh he's doing
partials oh he's he's doing cheat reps
oh he's doing a movement that allows him
to use more weight and I think taken to
the extreme yeah this is not going to be
productive it's going to be more
dangerous it's going to be more
fatiguing you're going to less stimulus
doing a rack pull with like no range of
motion okay like you can use tons and
tons of weight just quarter squatting it
up but it's not going to have really any
carryover to the lifts that are actually
going to be building muscle a lot of
these are not actually building muscle
as well they are just preparing you to
do the work that builds muscle well
better I almost hesitated in making this
video because I know someone's going to
do a set of three on Ben over Rose
cheated barely moving the bar by the way
I I've been there before where I'm using
three and 1 half plates in the bent over
row when my Max deadlift is like not
much over four plates yeah so you can go
way overboard with these I would say if
it's more than like 5 to 10ish percent
from the variation and the rep range
that you want to actually Target you're
probably going heavier than is needed
for what these are intended to do here
are some instances where it is not not
suitable for first if you're progressing
normally you don't need this if it's a
plateau Buster and you're not in a
plateau don't use them okay save these
for when you need them and don't use a
whole bunch all at once okay so let's
say you're doing squats and rdls don't
try to break through both of those
plateaus at once okay so basically limit
these to as little as needed you also
have to be aware of your injury history
for me I have that ql ISS and so I tend
to do rdl's a little bit higher in reps
and so I am quite careful when it comes
to anything below about five reps in
these big hinging movements if I don't
feel completely secure braced locked in
everything balanc which sometimes it
isn't then I just go a little bit
lighter and work in more like the 10 to
15 15 to 20 or even at 20 to 30 rep
range if you have an injury history and
it doesn't feel great best to air on the
side of caution you can use this concept
on isolation movements but be
particularly careful with movements that
really stress that lengthened state so
if someone says oh I can't improve my
eight rep max on preacher curls should I
do
doubles no probably not especially if
they're like you know I've Tor my biceps
a whole bunch of times should i max out
a preacher girls no [ __ ] no please
no no
don't do that okay so sometimes a little
bit of Common Sense goes a long way same
thing for pack if someone's like yeah
like doubles on dumbbell flies let's go
H I don't know about that man especially
again with if you have an injury history
if it doesn't feel totally stable the
thing about compound movements is you're
spreading the stress between multiple
joints in multiple muscle groups which
does mean the loading is heavier and so
when things go arai sometimes they go
more orai
but you're also usually
not stressing that length and state
quite as much as a lot of these
isolations I would say I like it most on
movements that are most difficult in the
contracted position so a lot of pulling
movements rowing movements you have
something like a chess supported row and
you're like man my my strict 10 rep max
won't go up do a set of three or four or
five even if you're dropping off on
Range motion and you can't get as much
at the top oh now you go back down to
your working weights and they just fly
up and so this can be a way again not
necessarily to get those gains from
these sets but to get more from the sets
you're already doing another benefit is
sometimes you feel that a certain weight
is different than you thought so one
instance is that I was doing dumbbell
pullovers and I've been using 30 kilos
40 kilos you know 7080 90 lbs I went up
to the 50
kilos and it's different because the
dumbbell is so
big that it gets in the way and you
can't bend your arms as much and so it
actually forces you to be even stricter
and this can be good but it's something
that you might not know until you try
that way you know you're doing the set
and then like you try to bend it because
you're it's tough and you're actually
kind of Beyond technical failure and
normally you would be able to do this
but you try it with the 50s and you
almost scrape your [ __ ] nose off no
Knows the Trouble I've seen
Jesus another one I found is that on
dumbbell bench press the dumbbells get
bigger and so it cuts your range of
motion slightly at the bottom sometimes
sometimes you use a certain range of
motion with the 40s then you try to use
the same range of motion with the 50s
and now it's it's bumping up against
your chest partly because your chest is
getting bigger from the dumbbell bench
presses it's just a good sign all around
sometimes your center of mass changes so
you're doing like a a barbell curl or
even a dumbbell curl and it feels
different it feels new it feels exotic
it feels different it feels fantastic
but this is what makes it not new it can
only be not new when you do it more and
I don't think there's anything wrong
with doing sets of two three and four if
they are controlled and at the very
least you have something else to write
in your trending log in order to Target
and say eventually I want to be able to
do this for five eventually I want to be
able to do this this for 10 eventually I
want to be able to do this with full
range of motion even if I can only do it
for a partial now I see nothing wrong
with that and it can be very very
motivational I think it's in a lot of
cases better than just doing three sets
of 8 to 10 now you hit your top set you
try to progress on that and then you do
your three sets of 8 to 10 or whatever
and you're also getting more out of that
in a lot of cases because of this
heavier work and I think there's
something to be said for lifting with
where you are currently but I also think
there's something to be said for an
intermediate who can only dumbbell bench
press the 30s looking over at the 40s or
the 50s or the 60s and saying one day
[ __ ] one day I'm going to be
repping your asses I will look for you I
will find
you and I will kill you like I think
there's nothing wrong with that I think
that is a positive as long as you do it
in an intelligent Manner and I would
much rather have that mentality than
someone who's like well I'm on the 30s
the 30s are my weight that is fine for
right now but you need to be thinking
bigger I also think that you not only
don't need to go to failure if you're
ever going to keep reps in reserve this
is a time to do it so doing a triple
with your five rep max you're still
getting everything you want out of the
set you're still getting that heavy
overload you're still getting that
aggression out of that bottom position
of a dumbbell bench press you're still
getting the feeling the weight the
setting it up but you're avoiding that
very very draining last rep that could
be a total grind and this is something
that I personally need to get better at
because my sort of factory settings are
go to failure just go until you can't go
any further but I think in this case
when it's very very heavy weight keeping
a rep or two in the tank is probably the
best default so be safe be controlled
only use it in moderation sparingly
occasionally only when you really need
it and you're plateaued but I think in
these cases whether it's cheat wraps or
partials or a similar variation that is
heavier we're just doing a lower rep
range with heavier weights I think all
those strategies can be extremely useful
for sort of late intermediate early
Advanced perhaps even Advanced lifters
who find themselves unable to progress
even if they're checking all the boxes
if your sleep's [ __ ] up your nutrition
is not good fix those first cuz they're
probably the roadblock more than like
you got to do triples that kind of thing
but I think if you're taking all these
boxes and you're hitting the same set of
eight set of 10 again and again and
again I think this can really really
help and I personally have seen a lot of
benefit from it so for more about
practical programming for hyper you can
check out my books they've been very
very highly reviewed I'll plop a few up
on the screen I think they're like $ 20
$30 somewhere around there it's not like
an $800 influencer course a month or
anything like that um I try to keep my
products as affordable and reasonable as
possible always providing more value
than you pay for I've gotten exactly
zero hate emails from people who bought
it and were unsatisfied so maybe you'll
be the first but probably not we'll see
maybe if you get it uh anyway thank you
so much for watching and I will see you
in the next video peace
[Music]
but what I do have are a very particular
set of skills skills I've acquired from
Jeff's book
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